Bike

• 2h 41m 04s
• 41.69 miles
• 15.53 Mi/hr

pretty good ride today, felt good; was supposed to be 38 miles but a wrong turn added almost 4 miles

Run

• 1h 02m 04s
• 5.50 miles
• 11m 17s /Mi

target: Z2, 125-133bpm

an awful slog of a run :(

first ~1.5 miles all was good; then, HR was climbing out of zone on the uphills but coming back down; later, was staying high most of the time. This HR training stuff takes getting used to!

Sport

• Stretching
• 10m

Run

• 30m 04s
• 3.04 miles
• 09m 54s /Mi

Tempo
1 mile warm up (10:30-11:30 mm): Z2, 125-133bpm; actual: 125bpm avg, 9:54mm

1 mile tempo (8:40-8:50 mm): under 155bpm; actual: 150bpm avg, 8:51mm

1 mile warm down (10:30-11:30 mm): Z2, 125-133bpm; actual: 135bpm avg, 10:54mm

core work

Sport

• Core Training
• 15m

on physioball
Alternating arm and leg raises, 10 per side

Butt lift, repeat 20 times

Crunches, until fatigued: 28/1:55

Bike

• 1h 02m 25s
• 14.79 miles
• 14.22 Mi/hr

Bike – 1.0 (15-18 miles). Keep this a nice, steady, easy bike ride

I've never deliberately biked this slowly before; I didn't like it :(

Swim

• 35m 34s
• 1968.50 yards
• 01m 48s /100 yards

warm up:
200 swim: 3:56
100 kick: 2:20
100 pull: 1:51

4x200: 4:03/4:21/4:07/4:07

16x25, descend 2-2-2-2:
28-29/27-28/24-26/23-24
28-28/26-27/24-26/23-24

200cd: 3:55

Bike

• 1h 29m 46s
• 25.05 miles
• 16.74 Mi/hr

Intervals:
15 minute warm up, 12-14 mph

Repeat 6 times, 1 hour
•6 mins hard 18-20 mph
•4 mins easy, 14-16 mph

15 minute cool down, 12-14 mph

Run

• 45m 03s
• 3.77 miles
• 11m 57s /Mi

VO2 Max testing

16 min warmup at 5mph, then
1 minute segments of increasing intensity; I called it quits after 19 minutes, maxing out at 175bpm